Me and my brother have been following your guy’s programming for around 3 months and I was just wondering if there’s any like specific warm-up you guys do everyday or if it varies. We kind of do our own thing but we’ve never really had like a set warm-up. Is there any chance that we can find that out if there is one?

As for the 3-1 schedule. We are not open on Sunday so we do not technically follow it for our gym. I personally usually do a 3 on, 1 off, 2 on, 1 off. Everyone is different and I just tell people to do what works for them.